Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Refined Sorghum Flour

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Refined Sorghum Flour: 84g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Refined Sorghum Flour. It has very high energy density when compared to other foods. Refined Unenriched Sorghum Flour having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.29g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	0.84% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.5% 1.96mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	15.7% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	85% 595mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.27% 10g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Refined Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Refined Sorghum Flour?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Refined Sorghum Flour:

• 300 calories of Roasted Sunflower Seeds have 30.2 times more Vitamin B2, 3.3 times more Vitamin B3, 23.5 times more Vitamin B5 and 7.3 times more Vitamin B6 than Refined Sorghum Flour.
• While 300 kcal of Refined Unenriched Sorghum Flour contain 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Refined Sorghum Flour:

• 300 calories of Roasted Sunflower Seeds have 124.7 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 8.1 times more Phosphorus, 3.6 times more Potassium and 6.9 times more Zinc than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Copper, Potassium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 24.6 times more Fat, 10.6 times more Saturated Fat, 42.3 times more Omega 6, 3.6 times more Fiber and 1.2 times more Protein than Refined Sorghum Flour.
• While 300 kcal of Refined Unenriched Sorghum Flour contain 5.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Refined Sorghum Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Omega 6 and Fiber